5 Rounds

1 Minute Max Calorie Assault Bike

1 Minute Max Rep Deadlift

(225/155 RX/Intermediate) (185/125 Novice)

Rules: The workout will be performed ladder-style. There will be 5 bikes and 5 sets of bars set on the competition floor. Teams will alternate 1 minute of max calories on the bike with one minute of max rep deadlifts. There will be a 30 second transition b/w stations. Deadlift weights will increase each round. Deadlift weights will be as follows (225/155 RX/Int) (185/125 N) - (275/185 RX/Int) (225/155 N) - (315/225 RX/Int) (275/185 N) - (335/245 RX/Int) (295/205 N) - (365/255 RX) (315/225 N). Total bike cals and total reps deadlifts will be scored separately.

Deadlift: The athlete will start with the bar on the ground and lift the weight to the finish position with the hips and knees fully extended and the athlete’s shoulders behind the bar.

In 4 minutes complete:

Rd. 1 - 50 Synchro Deadlifts (185/125 RX) (135/85 N)

Rd. 2 - 40 Syncho Deadlifts (185/125 RX) (135/85 N)

Rd. 3 - 30 Synchro Deadlifts (205/145 RX) (155/105 N)

*remaining time of each round perform max rep squat clean

Rules: The workout will be comprised of x3 (4) minute rounds. There will be no transition between rounds. At the top of each round, teams will complete the required amount of synchronized deadlifts. With the remaining time of each round, they will perform as many squat cleans as possible. For the deadlifts, team members can switch out at any point. For the squat cleans, only one person lifts at a time. Scoring will be total squat clean reps.

Synchro Deadlifts: The bar must touch the floor each rep. Each athlete must finish with their hips and knees fully extended with their shoulders behind the bar. Teammates performing the deadlifts must descend at the same time to start each rep.. If one athlete finishes before the other, he/she must wait for the second athlete to finish their rep before starting to descend for the the next rep.

Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee). Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar. A deadlift into a hang squat clean and power cleans into front squats are acceptable.